Pickleball is one of the fastest-growing sports, loved by players of all ages for its fun and fast-paced action. But like any sport, it can take a toll on your body if you’re not properly prepared. A quick warmup and cool-down can make all the difference in preventing injuries and keeping you on the court. Here’s a simple 10-minute warmup and 10-15 minute cool-down routine designed specifically for pickleball players.
1. Dynamic Arm Circles (1 minute)
Start by standing tall and extending your arms out to the sides. Slowly make small forward circles, gradually increasing their size. After 30 seconds, reverse the direction. This movement prepares your shoulders and improves mobility for those quick overhead shots.
2. Side Shuffles (2 minutes)
Move laterally across the court or a designated space. Keep your knees slightly bent, and your movements light and quick. Side shuffles mimic the lateral movements of pickleball and wake up your leg muscles.
3. Wrist Rotations and Paddle Swings (2 minutes)
Hold your paddle and gently rotate your wrists clockwise and counterclockwise for 30 seconds. Then, mimic your forehand and backhand swings slowly and with control. This primes your wrists, forearms, and shoulders for game-ready action.
4. Standing Leg Swings (2 minutes)
Hold onto a stable surface for balance. Swing one leg forward and backward, keeping the movement smooth. Repeat for 30 seconds per leg. Then, swing each leg side-to-side for another 30 seconds. This loosens up your hips and improves range of motion.
5. Mini Squats with Arm Reach (3 minutes)
Stand with feet shoulder-width apart. Perform a mini squat, reaching both arms forward as you lower down. Return to standing and swing your arms back. Repeat for 1 minute. Then, add a gentle twist as you rise, rotating toward one side for another 2 minutes. This warms up your legs, core, and shoulders.
1. Forward Fold with Shoulder Stretch (2 minutes)
Stand with feet hip-width apart. Slowly bend forward at the hips, letting your arms dangle. Clasp your hands behind your back (or use a towel if needed) and gently pull your arms overhead to stretch your shoulders. Hold for 30 seconds and release. Repeat twice.
2. Lunge with Side Stretch (2 minutes per side)
Step one leg back into a lunge position. Reach the same-side arm overhead and gently lean toward the opposite side. Hold for 30 seconds, then switch sides. This targets your hip flexors, quads, and side body.
3. Seated Figure-Four Stretch (2 minutes per side)
Sit on the ground or a sturdy chair. Cross one ankle over the opposite knee, creating a figure-four shape. Lean forward gently to stretch your hips. Hold for 1 minute on each side and repeat.
4. Wrist and Forearm Stretch (2 minutes)
Extend one arm forward, palm facing up. Use your opposite hand to gently pull your fingers downward for a forearm stretch. Switch sides after 30 seconds. Then, flip your palm down and pull your fingers back for another 30 seconds per side.
5. Spinal Twist (2 minutes)
Sit on the ground with one leg extended and the other bent, crossing over the extended leg. Place the opposite elbow outside the bent knee and gently twist toward that side. Hold for 1 minute, then switch.
6. Deep Breathing with Child’s Pose (2-3 minutes)
End your cool-down with child’s pose. Kneel on the floor, sit back on your heels, and reach your arms forward. Breathe deeply, letting your body relax and your heart rate return to normal.
A proper warmup increases blood flow, improves joint mobility, and primes your muscles for action, reducing the risk of strains and sprains. Cooling down helps prevent stiffness, aids in muscle recovery, and keeps you flexible for your next match. These routines take less than 30 minutes combined but can save you weeks of recovery from avoidable injuries.
Stay proactive, stay healthy, and stay in the game! Let us know how this routine works for you or if you have a favorite warmup move to add.
Here is our Instagram video with a few exercises
At Wellness Lane, based in Farmers Branch, TX, we specialize in helping athletes of all levels prevent and recover from injuries. From personalized treatment plans to advanced therapies like chiropractic care, soft tissue techniques, class 4 laser, and movement analysis, we’re here to keep you in peak condition. Whether you’re dealing with a nagging pain or want to optimize your performance on the pickleball court, contact us today to learn how we can help!
